Greek yogurt is one of many lactose-free yogurtss

Key Takeaways of Greek Yogurt Benefits:

Low-lactose, digestion-friendly dairy: Greek yogurt is not dairy-free but contains significantly less lactose than regular yogurt and milk, making it easier to digest for many people with lactose intolerance. Some brands are completely lactose-free.
Nutritional powerhouse and superfood: Rich in protein, calcium, and probiotics, Greek yogurt supports bone health, immune function, weight management, workout recovery, and blood pressure regulation while offering double the protein and fewer carbs than regular yogurt.
Beyond eating—beauty & versatility: Greek yogurt can be used in DIY skincare and hair treatments for hydration and acne reduction, and in cooking as a healthier substitute for sour cream, mayo, butter, or buttermilk.

Greek yogurt benefits have become increasingly celebrated over the last few years. You may know that lactose-free yogurts and extremely low-lactose yogurts are great for digestion. Greek yogurt is usually lactose-free, but some varieties are very low in lactose. The live probiotics in yogurt can lead to a decrease in stomach issues. Plus, Greek yogurt helps build a healthy immune system. If the great taste and bone health benefits aren’t convincing enough, let’s discuss three things you probably didn’t know about Greek yogurt.

Does Greek Yogurt Have Lactose? How Much Lactose is in Greek Yogurt?

Some Greek yogurt is completely lactose-free, but Greek yogurt, in general, has a low amount of lactose and is considered safe to consume by people with lactose intolerance. To clarify, always speak with your doctor before consuming low-lactose and lactose-free yogurts or foods because everyone’s body and health are different.

Some brands make 100% lactose-free Greek yogurt. Usually, there are about 5 grams of lactose in 200 grams of Greek yogurt. To put this into perspective with other types of yogurt and cow dairy products containing lactose:

200 Grams of Greek Yogurt: 5 grams of lactose

200 Grams of Regular Yogurt: 8 grams of lactose

236.59 Grams (1 cup) of Whole Milk: 12 grams of lactose

243 Grams (1 cup) Kefir: 9 grams of lactose (many kefir brands have lower lactose and are lactose-free)

Here is another way of looking at it:

Greek Yogurt: 4 grams of lactose per 6 ounces (less than 1 gram of lactose per ounce)

Whole Milk: 12 grams of lactose per 8 ounces

Is Greek Yogurt Considered Dairy? Is Greek Yogurt Dairy-free?

Yes, Greek yogurt is extremely low in lactose compared to other yogurts made of animal milk and is considered dairy. Greek yogurt is dairy and is delicious!

No, Greek yogurt is not dairy-free because it is fermented dairy.

Can Lactose-free Yogurts be Used for More than Eating?

Yes! Greek yogurt benefits are quickly making their way into the beauty world. Greek yogurt is a great ingredient to add to any DIY face mask, moisturizer, or hair mask. The probiotics in Greek yogurt can help reduce acne and redness, while vitamin B12 keeps skin looking fresh. Additionally, the thick consistency of Greek yogurt works as an excellent moisturizer for dry or damaged hair, and it will even help reduce frizz! Check out this Women’s Health magazine article to learn how to incorporate Greek yogurt into your beauty routine.

Is Greek Yogurt a Superfood?

Greek yogurt is considered a superfood because it is an excellent source of protein and has low carbohydrates. It has twice the protein content and half the carbohydrates of regular yogurt. One six-ounce serving of Greek yogurt has between 15 and 20 grams of protein and five to six grams of carbohydrates.

In fact, eating Greek yogurt will give you double the amount of satiating protein as regular yogurts. Also, Greek yogurt's high amount of calcium contributes to less visceral fat. Specifically, eating full-fat Greek yogurt with no added sugars is crucial, as this will work against your goal to lose weight.

This superfood is the perfect workout recovery snack and can lower blood pressure! It can also serve as a substitute for sour cream, mayonnaise, butter, or buttermilk. Greek yogurt's unique creamy texture is full of nutrition and can enhance almost any dish.

Greek Yogurt is one of Many Lactose-free Yogurts

If you are sensitive to dairy products with lactose, you can most likely still enjoy Greek yogurt. Greek yogurt is strained several times during production to remove the whey products. This process gives Greek yogurt its thick and creamy texture. The straining process eliminates a majority of the lactose. Additionally, the probiotics in Greek yogurt help with the digestion of lactose. If you have a high sensitivity to lactose, some Greek yogurt brands are lactose-free! Learn more about managing lactose intolerance and how to incorporate Greek yogurt.

Read about lactose intolerance myths for more medical advice on lactase.

Lactose-free Yogurts: Greek Yogurt Benefits

Healthy eating starts with Greek yogurt or other lactose-free yogurts. Include Greek yogurt in your daily or weekly diet with fresh fruit, nuts, and seeds sprinkled on top. Overall, Greek yogurt has many hidden benefits. It can help with digestion, build an immune system, dry skin, reduce acne, and increase workout recovery. Greek yogurt is a great way to make sure you get the recommended three daily servings of dairy, all while treating your body to the extra benefits Greek yogurt has to offer. To find recipes with Greek yogurt, visit thedairyalliance.com and follow The Dairy Alliance on Pinterest.

FAQs About Greek Yogurt:

Q: Does Greek yogurt have lactose?
A: Greek yogurt is low in lactose, with about 4–5 grams per serving, making it easier to digest for many with lactose intolerance. Some brands even offer 100% lactose-free options.

Q: Is Greek yogurt dairy or dairy-free?
A: Greek yogurt is a dairy product made from strained cow’s milk. It is not dairy-free but contains much less lactose than regular yogurt or milk.

Q: Why is Greek yogurt considered a superfood?
A: Greek yogurt is high in protein, calcium, and probiotics while being lower in carbs. It supports digestion, boosts immunity, aids workout recovery, and can substitute for sour cream or mayonnaise in recipes.